Prep:
3 sets of:
10 overhead squats with empty barbell
75 single unders
1-minute bike
Strength:
Snatch Blocks @ Below Knee: Snatch + OHS: 60/3+3, 70/3+3, 75/3+2*2 sets, 80/3+1*3 sets, 85/2+1, 90/1+1
Tempo Front Squats
6×4 @ 32X1
(rest 2 minutes)
Goal = same weights as last week you used for triples
Conditioning:
10 sets of:
20-calorie row
(rest 3:1)
* SPRINT each of these
Accessory/Core:
Accumulate 50 reps w/ Fatbar (if available) (95/65)
-1 back rack reverse lunge e/leg
-1 good morning
-1 Jerk grip OHS
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com